Month: June 2019

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The Fourth F: Crapper Presses

PAX: T-Cell, Moneyshot, Venus, Bagger Vance (FIFO), En Fuego

QIC: En Fuego

Conditions: Gorgeous sunrise and an idyllic 64 degrees

No theme for the workout – we are simply shooting for both simple and effective in our perpetual yearning for S3T2.

0530 arrives, we disclaim and head to the soccer field for WOR following a 30 merkin buy-in.  YHC led the PAX thru 12 reps of the following – WMH, LBAC, OP, RLBAC, GMs and Scorpion Stretches.  In an unusual twist, YHC was forced by his fellow PAX to not only keep cadence but the count as well.  Grace extended.

Head to the base of the parking lot to begin the Thang.  Relatedly, if anyone has the contact info to JT Moore’s soccer fields grounds caretaker, please forward to BV.

The Thang:

Workstation 1 – Chest & Shoulders

Starting at base of parking lot, Bernie Sanders to first speed bump and perform 5 merkins; run back to starting point.  Bernie Sanders to second speed bump and perform 10 merkins; run back to starting point.  Complete rhythm through the five speed bumps, and on final return to starting point knock out an extra 30 merkins.  105 merkins later, we are all in and mosey to far end of soccer field for:

Workstation 2 – Legs & Back

Sprint length of the soccer field, perform 30 squats; sprint back to starting point and perform another 30 squats.  Then run from there to playground and complete 40 Steve Irwins.  Return to initial starting point.  All in, we mosey to the baseball field for:

Workstation 3 – Triceps

Partner up; Partner 1 begins repping out dips in the dugout while Partner 2 bear crawls around the four bases, starting at home plate.  Flapjack.  PAX agree aforementioned grounds caretaker of soccer field definitely not the same one running shop on the diamond.  All in, BV hugs it out and says his goodbyes.  PAX then perform extended crab walk from third to first, lining the outfield turf along the way.  Venus confirms it was easier for him to get to first base 20 years ago than today.  Triceps are shot – we head back to Workstation 1.

Repeat Workstation 1 – with YHC instructing PAX to alter lean of the merkin (i.e., if first round was more irkin, do derkins this go-round).  All in, we head to repeat Workstation 2, sans the Steve Irwins.

Just shy of 5 minutes on the clock, we huddle up for Mary, where we perform ascending 1:4s of BBSU and 4-count Flutters.  Got to 5:20 before time called.  Mosey back to starting point – where Moneyshot reminds us all of our 4th F duties, namely, un-topple any toppled crappers identified along the AO.  One is spotted, PAX display impressive 4th F spirit.

Good work today fellas – YHC has us down for about 2.25 miles of AO terrain covered,  240 merkins knocked out, 100+ squats, some Steve Irwins and some triceps that won’t be feeling 100% tomorrow.

Announcements:

  • Leadership luncheon June 21 at noon at Thistle Farms; get your HCs to Vector
  • The Skunk takes a road trip to the friendly confines of the III Pillars AO (St. Paul / Green Hills Community Church campus) next week.

Honor to have led and appreciative to live out the gloom with each of you

En Fuego

 

 

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10 PAX Stood Up @ Westeros – 6/3/19

PAX: Pumpkin Spice, Trapper Keeper, Defrost, Reveille, Black Lung, Blue Mule, Crawlspace, Hi-Viz, Bicentennial Man, Right Said

QIC: Right Said

WOR:

Mosey

SSH

LBAC

rLBAC

Air Presses

GM

Windmills

Merkins

Squats

 

Thang

Stand Up: PAX held People’s Chair while the song Stand Up for the Champions by Right Said Fred played. Each time the phrase “Stand up” was heard, the PAX stood up and then went right back into People’s Chair. 3:18 song. There was lactic acid aplenty.

Short mosey to Marlborough and Chesterfield for 10 merkins followed by 5s between Chesterfield and Fairfax with merkins and squats.

Mosey back to the school pick up circle for a group exercise inspired by Trapper Keeper’s soccer game. Standing in a circle, each PAX took a turn naming an exercise and a rep count and then the volleyball was passed around the circle until the ball touched the ground. The number of touches before the ball hit the ground was subtracted from the initial rep count.

Mosey back to the start.

Vector’s Leadership Lunch is coming up Friday, June 21. RSVP to Vector.

Prayers for Ludwig’s wife and the family.

 

-YHC

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A little running at the cow – 6/3/2019

PAX: Backlash, Offshore, Penny Loafers, Tiny Dancer, Leatherneck, Olan Mills, Umbrella, Black Widow

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey to GWP.  Complete 3 full laps around 0.8 mi path, stopping first lap at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

2nd lap stop about quarter way around for:

  • 10 burpees
  • 20 merkins
  • 30 LBCs

continue to playground:

  • 10 alternating shoulder taps
  • 20 squats
  • 30 flutter kicks IC (YHC mistakenly called out LBC and then proceeded to confuse everyone)

RnR for 3rd lap, with addition of 2 gassers on the basketball court before finishing lap and heading back to parking lot.

Great work by all to get the week started right.

Continue to pray for those with illness and need of healing (Penny Loafer’s wife, Ludwig’s wife, and Spicoli).

Saturday 545 ruck with Leatherneck, meeting at First Watch on Franklin Rd, breakfast at 7.  Come get workout and fellowship

Always an honor,

BF

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The Big Board Comes out for a Hateful 8 Beatdown at Defiant

GLOOM FACTOR: Was a beautiful 62 degrees this morning, a perfect way to start the week.

 

11 PAX: Creeper, MurSA, TVGuide, Staples, Barney Feivel, Old Hickory, Altidore, Gaylord Fockker, Voyeur (FNG), SexEd, Typo+ (QIC)

 

Disclaimers, Intros, etc,

 

WARMUPS:

ShowMe Lap

10x SSH IC

10x LBAC IC

10x rLBAC IC

10s Low-In-Slow Squats

 

The Thang

THE HATEFUL 8:  8 ROUNDS, with 8 reps of each:

  • Merkins (vary up hand placement each round)
  • WarHammer
  • Squats
  • Slutter Kicks
  • Pull-Ups
  • WW1
  • Copenhagens
  • Burpees
  • RUN TO FENCE AND BACK
  • High Plank to 6

We completed all 8 rounds in the allotted time!  Great work guys.

Due to number of exercises, Q busted out a big white board.  Wonder if he’s compensating?  Exercises were listed for ease (and so Q didn’t have to keep repeating the exercises).

 

CoT, Count-o-rama, Name-o-rama

  • Welcome FNG Voyeur!
  • Prayers for Staples Mom as her dementia is worsening quickly.
  • Gaylord and his M are both in Grad School. M is dealing with Anxiety.  Prayers as she works through it.
  • Praise for Barney’s interview. It went very well and was able to connect with one of the interviewers on a personal level. Should hear back today on the interview.

 

As usual, its an honor to lead you.  See you back out there!

 

TYPO+

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Atlantis – 05.30.19 – “Lingchi”

7 PAX experienced the lingering death at Atlantis this week. At least the weather was nice!

QIC: Princess Aurora

PAX: Crablegs, Crawlspace, Lunch Lady, Right Said, Trapper Keeper, FNG Woodstock

THE THANG:

Disclaimer and long mosey around the lower fields with some Buttkickers, High Knees, Side Shuffles, and Backpedals strewn throughout. Back to the flag for COP:

  • SSH x 20
  • WMH x 20
  • SnL Squats x 15
  • LBAC x 15
  • Overhead Claps x 15
  • RLBAC x 15

Torture time! YHC quizzed the PAX to see if anyone knew what “lingchi” was.

*Crickets*

So, a quick educational moment for you, dear reader: lingchi is the term given to an old torture and execution technique during which the “recipient” had small pieces of flesh cut away over time. Westerners came to call it “death by a thousand cuts,” and that was to be our theme of the day.

As a group, the aim was to complete 1000 reps of the following:

  • Clerkins
  • Upright Rows (30# plate)
  • Thrusters
  • Sumo Squats (CMU)

After a rocky start in terms of tracking reps (#Qfail), we eventually settled in to a system of marking on the pavement as reps were completed. No surprise that the Thrusters were the first to be knocked out. While time ran out with our counts for Upright Rows and Sumo Squats somewhere in the high 800s, most impressive was that we completed the Clerkins in the eleventh hour. That’s 143 clap merkins each, and if you’ve never done that, YHC recommends you keep it that way.

COT/BOM

MOLESKINE:

Tclaps to everybody for dogging this one out. Had YHC not dragged you around for a half-mile and 5′ COP to start, 1000 reps would’ve been hit across the board. Special shoutout to FNG Woodstock for enduring this as his first workout. Please come back!

Other observations: the scent of fresh cut “grass” in the air, Right Said always keeps a pen and pad handy, and sometimes you just don’t need Mary to close it out.

BULLHORN:

  • June 21: Vector Leadership Lunch at Thistle Farms
  • Late July/Early August: Social Ruck CSAUP
  • September 14: 5th Anniversary Workout – Save the date!
  • Late October/Early November: TN CAN RUCK 002!
  • Be on the lookout for some site upgrades and other new initiatives to help connect the PAX and disseminate information.

PA out.

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F3 Nation Classics 1 June 2019

Temp: 70
Gloom Factor: some fog rolling out

PAX: Dizzy, Snooky, Lone Star, Joey Freshwater, Tiny Dancer, Pop a Lock, Operation (FNG), pancreas, kwame, type o +, Bagger Vance

Disclaimer- 0559:30

Quick 10 Burpees to get the juices flowing.

Welcome to the show Joey Freshwater…

Mosey to the front loop, back around to the backside of the Outhouse for 10 Hand Stand Push Ups.

Circle Up for WOR:

SSH X 13 IC
HB, IW, Squats x 13 IC
(Welcome Pancreas…7 Burpees for being tardy)
SUPERMANS X 13 IC
BEAST R/L x 10 IC

THANG: Partner up 1s and 2s.

Evolution I
DORA 1,2,3
100 Merkins
200 Squats
300 4 CT Flutter Kix
P1 works, P2 runs 1/2 the parking lot, Flap Jack til finished.

Evolution II
Dirty McDuece (truncated and modified)
P1 runs to Bridge, P2 does work set
SSH
Atomic Merkins
Lunges
(Q fail here, supposed to be w partner, 4 laps, 3 exercises -upper,lower, abs)

Evolution III
Not the worst idea I have ever Qd but can’t remember the last time I Qd something like this on the fly and was more regretful.
Pyaramid 7s Burpee Pullups (or rows if you’re modifying)
1,2,3,4,5,6,7,7,6,5,4,3,2,1

We finished w just about :03 to spare.

Circle up, count off and Name O Rama

NMM:
Welcome FNG Operation, a group retirement plan guy that plays board games…Hot Lips Houlihan and One Foot in the Grave were summarily dismissed, YHC will keep trying.
Quick summation of the three Fs for the FNG and some that may be uninitiated.
Disclaimer on the COT as well as why F3 started.

BH:
Penny Loafer’s wife, Ludwig’s wife, Dupree’s wife. Additionally some Ms and Mother in Laws out of Nolensville.
413 Running Group week II next week. Come out and help us push the 413 guys.

YHC,
BV